Pull Day Workouts With Bodyweight

Bodyweight pull-day workouts built around vertical pulling patterns, scapular control, and posterior-chain support using evidence-informed effort targets and practical progression without a full weight room.
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Workout 1

4 exercises12 sets

Bodyweight Pull Day Strength and Control

Lats, Trapezius, Rear Delts, Biceps, Hamstrings, Glutes

A bodyweight-focused pull-day template using strict pull-up variations and posterior-chain accessory work with straight sets, RIR-guided effort, and repeatable progression.

  1. 1
    Strict Pull Up
    anatomy
    1Exercise

    Strict Pull Up

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 26 reps x 2.5 kgRIR 2
    • 36 reps x 5 kgRIR 1

    Start from full hang, pull elbows toward ribs, and keep a brief controlled pause at top without neck jutting.

  2. 2
    Chin Up
    anatomy
    anatomy
    2Exercise

    Chin Up

    Rest 2m

    • 17 reps x 0 kgRIR 3
    • 27 reps x 2.5 kgRIR 2
    • 36 reps x 5 kgRIR 1

    Keep wrists neutral, avoid lower-back swing, and finish with chin over bar on each rep.

  3. 3
    Negative Pull Up
    anatomy
    3Exercise

    Negative Pull Up

    Rest 1m 45s

    • 15 reps x 0 kgRIR 3
    • 25 reps x 0 kgRIR 2
    • 35 reps x 0 kgRIR 1

    Use a step to start at the top position, lower under control for about 3-5 seconds, and reset each rep.

  4. 4
    Bodyweight Back Extension
    anatomy
    4Exercise
    Bodyweight Back Extension

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 5 kgRIR 2
    • 310 reps x 10 kgRIR 1

    Move through hips with neutral neck, pause briefly at top, and avoid aggressive lumbar hyperextension.